Milk Fish Curry
Healthy, because
Even smarter
Nutritional values
The appetisingly filled coconut shells each contain almost a third of the daily iodine requirement. The nut itself contains plenty of potassium. The mineral is important for the water balance, which is controlled by the kidneys, and for normal muscle excitation. It is also very important for the non-medicinal regulation of blood pressure.
Add a handful of carrot sticks together with potatoes and corn as desired. They provide an extra portion of beta-carotene for good vision in the dark.
(Percentage of daily recommendation)
| Calorie | 517 cal. | (25 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,214 mg | (30 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 120 mg |
Ingredients
- Ingredients
- 2 fresh Coconut
- 1 bunch cilantro
- 3 Tbsps vegetable oil
- 1 lb Wolf fish fillet (or other firm-fleshed whitefish, such as catfish, monkfish, halibut or turbot )
- 14 ozs waxy potatoes
- 9 ozs Baby corn cob
- 4 Tomatoes (about 320 grams)
- 1 Lime
- 2 tsps red Curry paste
- 1 ¾ cups Coconut milk (9% fat)
- 1 ¼ cups fish stock
- salt
- peppers
- 3 Tbsps Thai fish sauce
- 4 Tbsps Cashews
Kitchen utensils
Preparation steps
Place coconuts with the three indentations facing up. Find the soft "eye" of each coconut and and drill a hole with a corkscrew.
Pour coconut juice through a sieve into a bowl. Measure out 100 ml (approximately 3 1/2 ounces) juice and set aside.
Using the blunt edge of a heavy knife, tap firmly around each coconut's equator, rotating as you work, until the coconut splits in half (or cut around the seam with the knife, then crack open with a hammer). Rinse and set aside until further use.
Rinse cilantro, shake dry, pluck leaves and finely chop. Mix cilantro with 1-2 tablespoons of oil in a small bowl. Rinse fish and pat dry, then cut into 3 cm (approximately 1-inch) cubes. Place in a bowl, add cilantro oil, turn to coat and let marinate for 20 minutes.
Peel potatoes and cut into 2 cm (approximately 3/4-inch) cubes. Cut baby corn into halves. Rinse tomatoes, cut out stems, quarter and remove seeds. Squeeze juice of lime. Chop cashews.
Heat oil in a wok (or pan). Sauté curry paste for 1 minute, stirring. Add reserved coconut juice, the coconut milk and fish stock.
Add potatoes and corn to wok and cook over medium heat for about 5 minutes. Add tomatoes and continue cooking for another 3 minutes.
Season curry-coconut sauce with salt, pepper, fish sauce and 2 tablespoons lime juice (or to taste).
Add fish pieces into the wok, cover and cook over low heat until opaque throughout, 3-4 minutes. Pour curried fish into coconut halves, sprinkle with chopped cashews and serve.
